Level: Intermediate 

Duration: 8 weeks

Each week, you have: 

• 5 runs (outdoor endurance, speed workouts, and interval runs)  

• 2 strength training workout: runner-specific (bodyweight and weights)

• 1 mobility workout: flexibility and range of motion (all bodyweight)  

Description:

If you’re looking to combine outdoor running with strength training and mobility, this program is perfect for you. I recommend building a base prior to starting this program; running about 12+ miles per week before you start. Each week has 4 runs (30-60 mins in duration). The workouts gradually increase in duration and intensity as the plan progresses. The strength training is all runner-specific and is geared towards preventing injury and improving the mechanics in your stride. Mobility workouts are designed to improve range of motion and flexibility, which also helps increase your power and protect your bones and joints.

I recommend having an average pace of 10:30 min/mile or under and having a base (10-15 miles a week) before starting this plan.

Equipment:

Treadmill, kettlebell or dumbbell (15 lb+), foam roller, mat, yoga block, box or bench, and resistance bands (purchase HERE).